Intermittent Fasting; 5 Benefits and Methods to do

What can I consume during fasting hours?

Those who practice intermittent fasting should not break their fast during the fasting hours and only take drinks that won’t break their fast. Here’s what you can have:

1. Water: Hydration is a fundamental condition of our body, and it is sugar-free, so it can be the first option during a fast.
2. Black Coffee: Black coffee minus sugar or milk is a calorie-free twist that can be enjoyed while fasting as well. It may have an even more important role in decreasing appetite.
3. Tea: Herbal teas or unadulterated green tea are good alternatives since all can be consumed without adding calories except they are made with or without milk.
4. Apple Cider Vinegar: If consumed properly, a small amount diluted in pure water can be beneficial during fasting.
5. Bone Broth: Some kinds of fasting also need tiny amounts of bone broth to be sipped all through the day, and this is meant to give you the needed minerals and electrolytes. 

Always stay away from beverages that contain calories, no matter how thirsty you are, because they can trigger insulin release and break your fast. Never forget to consult with a healthcare professional before you conclude intake of anything in tune with your fasting and health purpose. You can read about hydrating drinks and the benefits of drinking water.

How can I manage hunger cravings while fasting?

Managing hunger cravings during intermittent fasting can be challenging, but here are some effective strategies to help you cope:

1. Stay Hydrated: Drinking enough each day also promotes healthy body function. Sometimes it is a thirst that is mistaken for a feeling of hunger.

2. Mindful Eating: The sense of fullness that comes from eating at a normal pace and by being mindful of your food will help improve your relationship with food. This might make you feel like you have enough and not require excessive calories in the next meals.

3. Healthy Snacking: If possible, when dieting, select low-calorie snacks to eat in between meals that are very nutritious, rich in fiber, and/or proteins—nutrients that slow digestion and help keep you full.

4. Keep Busy: To keep your mind off food, it is the easiest way to let down the food thought process by doing activities like walking, reading, or any hobby.

5. Gradual Transition: You can start with short fasting periods and over time increase the duration of fasting as your body gradually gets used to it.

6. Balanced Meals: Make a balanced meal where high protein, fiber, and healthy fats are included as much as possible to be fuller and more satisfied for a longer time.

7. Black Coffee or Tea: They can suppress appetite without breaking your fast, as long as they’re consumed without added sugars or milk to avoid adding more calories.

8. Electrolytes: Maintenance of the electrolyte balance may assist in managing hunger levels, as imbalances can lead to cravings.

9. Chew Gum: Sugar-free gum can keep your mouth busy and hence reduce your hunger sensation.

10. Emotional Awareness: Acknowledge if you are eating due to boredom, or anxiety and not satisfying true hunger. It’s normal to experience some hunger during fasting, but it should become more manageable with time as your body adjusts. If you find it difficult, consult with doctors to ensure that intermittent fasting is suitable for you.

How long does it take for the body to adapt to fasting?

Adaptation to intermittent fasting may take from 2 weeks to 1 month on average, it can vary from person to person. In the initial weeks of this eating pattern, you might experience hunger, headaches, or fatigue as your body adjusts to its new eating habits.

It’s important to listen to your body and make adjustments as required, then modify your behavior accordingly. If you feel that fasting is very difficult, try it with shorter periods first, and then increase the duration in case you adapt to it. Such may be a thing that your body can feel much more like being amenable to these changes.

Probably the most important thing to remember is to drink plenty of water and maintain a balanced diet during eating windows, allowing the body to adapt to the changing environment. Intermittent fasting can uncover problems, so if you suspect you may need to alter your schedule due to a health condition, you should consult your physician.

Can I exercise during the adaptation period?

Of course, you can exercise while adapting to intermittent fasting, although you should be careful and adjust your workout intensity depending on the needs of your body. Here are some tips for exercising safely during this time:

1. Choose the Right Time:

For the most effectiveness, exercise is best done right before your eating window so you can refill afterward, or it can be done right after your meal because your body will have energy to burn.

2. Stay Hydrated: 

Therefore, you should drink water in a certain amount before, during, and after your workout to avoid dehydration, especially when you are fasting without water.

3. Modify Your Workout: 

You might find high-intensity workouts more challenging during fasting. For a beginner, it may be wise to perform activities of a lower intensity, such as walking, yoga, or light resistance training, until your body adapts with time.

4. Monitor Your Energy Levels:

If you are feeling weak or fainting, it’s better to slow down or stop. Don’t insist on yourself too hard, and allow your body time to adapt to the new eating pattern.

5. Eat Nutritious Foods: 

Also, remember to make sure to have well-balanced and nutritious meals to support your exercise routine and overall health. Also,  avoid junk foods and replace them with vegan junk foods.

6. Rest and Recover: 

Have your rest and recovery period between the workout sessions, and make sure you’re getting enough sleep.

Though it is important to be on the course of getting healthy, balance is also the main goal, and therefore you will need to choose what works well for you. If you do have any health concerns or problems, you better talk to your trusted healthcare provider or professional before you try any new exercise or fitness program, including while you are fasting.

Can I take supplements while exercising and fasting?

Yes, you can select supplements while you are fasting and exercising, only as long as they don’t contain calories or sweeteners that might disrupt your fasting period. One of the good supplements is NeuroActive6.(I am using its affiliate link here.) Here are some supplements that are generally considered safe to take during fasting:

1. Creatine: It has no calorie source and also doesn’t affect insulin levels, thus making it a great pre or post-workout supplement.
2. Electrolytes: Supplements like calcium, potassium, and sodium are good to take as they don’t have calories and sweeteners. They help to prevent ketosis.
3. L-tyrosine: This amino acid is scheduled to be taken on an empty stomach, and it can help you in stress management and mood support.
4. Probiotics: These are good for gut health and are specially formulated to be taken before eating when the acid levels in the stomach are low.
5. Prebiotics: These feed the good bacteria of your gut, which thereby support the functioning gut microbiome. Choose prebiotics with 0 grams of sugar and net carbs.
6. Water-soluble vitamins: Vitamins B and C are best taken together with water during a fasting period. Vitamin C is usually tolerated when the stomach is empty, but B-complex may lead to nausea if taken without food.

That’s why to pay attention to your body’s indicators and try not to take supplements on an empty stomach if you feel uneasy. If that’s so, you can take them shortly before your meals rather. Please be sure to see your physician and make sure to consult him before you introduce new supplements to your diet, particularly while fasting and exercising. These supplements can be dangerous if taken incorrectly. You can also read my article on “Intermittent Fasting During Menopause.”